Cauliflower for Diabetics

It is no secret that we have been encouraged to fill our plates with a colorful array of vegetables, pleasing to the eyes and delightful to the palette. But, where does this leave some of the other vegetables for diabetes, such as the cauliflower? The cauliflower does not have the bright colors of other vegetables such as carrots, nor the healthy greenCauliflower of the callaloo or the spinach, but it is a powerhouse of vitamins and minerals which are necessary to control diabetes.

The cauliflower is a cabbage variety with a head of flowers, which is the section that is eaten. This head (vegetable) grows on a short stem. The cauliflower is a white-cream vegetable, which should be slightly cooked to retain its’ nutrients.

Today we will look at some of the health benefits, particularly those relating to diabetes. We will also spend a little time on some of the ways I cook and enjoy this wonderful vegetable.

Health Benefits of Cauliflower

Cauliflower is loaded with vitamins, minerals, and a host of other things which are good for our general health. Cauliflower will help us to avoid other diseases and illnesses, which makes it an essential vegetable for us to consume.

Non-Starchy/Low Starch Deal

Non-starchy or low starch vegetables are the best type for diabetics. This is so because they result in a gradual spike in blood glucose instead of a sudden, high spike. This gradual spike will help to keep our blood glucose in check and is great as part of a complete strategy to control diabetes.

It is worth pointing out that persons who are not diabetic need to ensure that they remain that way and as such eating cauliflower because its’ low starch content, will, ensure that they do not become diabetic in the future.

A cup of raw cauliflower contains only 25 calories. Yes, I know diabetics and the weight loss clubs are excited, but, there is more. We also get only 5 grams of carbohydrates.


Fiber is a type of glucose, but the kind that does not have calories and this is simply because it is not broken down by the human body. We are expected to eat as much as 35 grams of fiber on a daily basis. The New England Journal of Medicine reported that persons who ate more than 35 grams of fiber per day were able to control their blood glucose, unlike those who ate less fiber.

Note that the fiber content is 2 grams for a cup of raw cauliflower, and, the same is true for the protein content. This gives us more good news and a healthy choice for our digestive system. Fiber helps to keep our digestive system clean and this will, in turn, save us from a number of illnesses and diseases.

Fiber also makes us feel full for longer and so we will eat fewer calories. This is good news for diabetics and persons wanting to lose weight. The verdict, however, is that the fiber content in cauliflower makes it a good choice for all.

The Blood Pressure and Kidney Connection



Sulforaphane is found in cauliflower and has been found to improve blood pressure. This also helps to take care of, and, to avoid issues with our kidneys. Again, we see the double whammy effect with another powerful plant-based food, which can be used to prevent, treat diabetes, diabetic complications, and other illnesses/diseases.

Below is a few paragraphs about vitamin C. This, along with other vitamins and minerals, also ensure that our blood pressure falls within the normal range. It does not matter the angle from which we look at cauliflower, it is good for diabetics and non-diabetics alike.

Vitamin C

It is high in vitamin C, as one cup of raw cauliflower gives us 80% of our daily requirement. Yes, this is good news. In a previous post on the lemon and lime fruits, we pointed out the importance of vitamin C in the fight against, not just colds and cases of flu, but also diabetes.

We cannot overstate the importance of vitamins and minerals for us to get and stay healthy. Diabetics are no exception in this case. I find that my readings are significantly lower when I consume mostly fruits, nuts, and vegetables for the day.

I have said it before, my readings are better when I consume less animal protein. It’s easier to do now than it was initially, but when I am feeling better because of my food choices, then I just do what I must do to be healthier. I know for certain that both my blood glucose and my blood pressure are lowered when I consume foods rich in vitamin C.

Fights Inflammation and Cancer

Cauliflower contains a compound which has a suitable content of sulfur and nitrogen to make the body less inflamed and to effectively fight cancer, by preventing the cells from growing, thereby killing them and halting the spread of cancer.

Due to the amount of vitamin K present in cauliflower, it helps to decrease the amount of inflammation in the human body. Combined with the above, it has been very effective in both fighting cancer and inflammation. Note, this also makes it suitable for the persons suffering from arthritis.

The deal for diabetics is that a less inflamed body, means a leaner body and so the struggle with weight will not be an issue for a number of diabetics. It is also important that we remember that the less inflamed our bodies, the more likely it is that we will be better able to control diabetes.

Some persons also hold the view that if you combine cauliflower and turmeric, then you could use this as a home remedy to keep prostate cancer away.

Cooking Cauliflower

Based on what I read in the past, I prefer to saute my cauliflower in a little coconut oil, salt, scallion, onions, and ginger. I sometimes experiment with different herbs and spices to add a bit of variety. The point, however, is that we should not overcook this vegetable, for fear of destroying some of the nutrients.

I also like to saute and then place in a tray for baking,  cover with some grated cheese and bake until the cheese on top is golden brown in color. When I am going to bake, I cut the saute time, for the reason that I don’t want to overcook the cauliflower.

Cauliflower and cheese

Instead of eating mashed potatoes, I like to saute my cauliflower and spin it in the food processor for a short time and eat this “mushy” remains the way I would mash Irish Potatoes. I add a little piece of butter for flavor and the creamy consistency. Yes, I do have a bit of fried chicken (done in coconut oil) occasionally and I love to have mashed cauliflower and gravy with this and just make believe that I am at some famous fried chicken restaurant.


Cauliflower is a white vegetable which is related to the cabbage family and brings to us a host of vitamins and minerals. This vegetable is low in calories and carbs and therefore will not cause a high spike in our blood glucose. It means that we can safely incorporate cauliflower in our list of foods to purchase and eat as a part of our strategy to control and possibly eliminate diabetes from our lives.

This vegetable, which is unfortunately sometimes overlooked in the supermarket can be used to cure or at least alleviate the discomfort from a number of illnesses, such as diabetes, digestives issues, kidney problems, cancer, and, inflammation. Note there are others, but only these were covered in this article.

Cauliflower is a versatile vegetable, which is best sauteed to retain its’ nutrients. It can be seasoned and baked with added cheese, mashed like irish potatoes, or simply enjoyed, saute on its own or with other vegetables.

The verdict is that cauliflower is good for all, especially diabetics and those wanting to lose weight. We should aim to eat approximately 2 cups per week, along with other vegetables and fruits in order to be healthy.

Please see below for a short list of some things you should consider purchasing, having read this page.

Things to Purchase

If you are interested, I took the time to locate a few items you may be interested in purchasing. Please see the list below:

  1. Glucometer Kit
  2. Blood Pressure Gauge
  3. Cauliflower
  4. Cauliflower Cookbook
  5. If you would like to eliminate diabetes from your life, please, Click Here!


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  1. // Reply

    Thank you for this article on cauliflower. The lone sheep among veggies.

    I actually love it. I eat it all the time although I do dip in ranch from time to time.

    while I don’t have diabetes I do suffer from High blood pressure. so its nice knowing that it is helping with that.


    1. // Reply

      Tim, I am happy to hear that you are eating your cauliflower. I will be sharing recipes in my upcoming newsletter. Be sure to subscribe. Maybe you could share with us your favorite cauliflower recipe? Cheers.

  2. // Reply

    Cauliflower and boring food on the planet, other than tofu. Reading your review of what cauliflower can do for you how it can help, I need to refocus on cauliflower and just think of some different ways to make it more interesting and more favourable to the palate. You’ve given me something to give serious thought to. Thanks a lot

    1. // Reply

      Yes, Trevor, take a second look at cauliflower. I will be sharing some recipes to jazz up the taste. Be sure to subscribe to our newsletter to receive your recipes. All the best.

  3. // Reply

    Thank you, Josephine, for sharing valuable information about the health benefits of cauliflower with me.
    Personally, I use cauliflower in my diet. I heat them on low heat and use them with chicken, or any other meat or fish. You gave me more opportunities so thanks for providing me with more ideas how to use this vegetable.


    1. // Reply

      Tove, the pleasure is mine. Continue to visit our site and your comments are always welcome. I will be sharing more recipes, so, stay tuned.

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